Tag: #emotionalhealth

Many of us can benefit from these guidelines on how to overcome stress and overwhelm. With the fast-paced and stressful world we live in, it’s inevitable to sometimes feel overwhelmed or heading for a meltdown.

With work-related stress, personal responsibilities, financial woes, parenting issues, and home-related pressure, managing stress efficiently is the solution to enjoying overall well-being. Here are five tips on managing your stress levels and restabilizing your emotional and mental balance.

1. Deep Breathing Techniques and Practicing Mindfulness

Being mindful essentially means being present in the moment and being aware of your feelings and thoughts without being judgemental. Deep breathing and mindfulness exercises can help lower stress levels by moving your focus away from harmful or overwhelming thoughts and shifting your attention to the present moment.

In combination with mindfulness, deep breathing exercises can help calm your mind and slow your heart rate. You can do this by closing your eyes, breathing in deeply through the nose, holding it for a few seconds, and slowly exhaling through the mouth. Repeat these exercises a few times until you feel your mind calming and your body relaxing.

2. Organizing and Prioritizing

When you’ve got a super long list of things to do, and it feels like you’re not getting anything done, it’s easy to be overwhelmed. The best way to deal with overwhelming feelings is to start organizing and prioritizing. Start making a to-do list, ranking the tasks in order of urgency or importance. Writing things down helps you focus on a specific task and gives you a clear direction about where to begin.

As you start ticking off things on your to-do list, you will start feeling better – like you’re finally getting things done and dusted, which in turn can ease feelings of stress. The Pomodoro technique or Eisenhower Matrix are excellent tools for boosting productivity.

Related: The Pomodoro Technique – a Simple Guide to Boosting Productivity

3. Disconnecting and Taking Frequent Breaks

Many of us are guilty of feeling pressured to remain constantly connected, especially with smartphones and emails with notifications that keep popping up, which can be distracting and add to your stress. That’s why it is vital to take frequent breaks and disconnect. This means stepping away from work entirely – walking outside, doing a few stretches, or practicing deep breathing and mindfulness techniques.

Taking breaks in between can help boost productivity and prevent mental burnout. The Pomodoro technique allows you to work for a set period and take short breaks in between. Schedule a specific time during the day when you have a “digital detox”, putting away all digital devices and having a break from any form of digital communication or social media for a few minutes.

4. Learning to Say No and Setting Boundaries

One of the primary reasons for feeling overwhelmed is the inability to say no and over-commitment. While it makes us feel good to help others whenever possible, it’s not ideal if it’s at the expense of our mental and emotional health.

Having too many commitments can lead to a meltdown or burnout. It’s okay to respectfully decline someone’s request if you don’t have the time or resources to commit. If you’re feeling guilty about saying no, remember that you cannot pour from an empty cup and that your mental well-being should be your number one priority.

5. Nurturing Healthy Habits

You know that your physical health directly influences your mental and emotional health. Feeling constantly stressed or overwhelmed can have a detrimental effect on your overall well-being.

Frequent exercising, getting enough sleep, and following a healthy eating plan are excellent tools for releasing endorphins and combatting anxiety naturally. Following a healthy diet and getting sufficient sleep will help boost your energy and feel refreshed to start the day and whatever challenges lie ahead.